These are the recipes and nutrition facts for the Veg-Mex episode of Healthy Cooking with Mama Renee. Learn how to make heart healthy, nutrient rich delicious Latin inspired cuisine that anyone will love.

1. Mama’s Multigrain Tortilla
Ingredients:
2 cups Eden Foods Organic Pastry Flour
½ cup organic whole wheat flour
1 cup organic corn meal
2 teaspoons instant yeast
1 ½ teaspoons Eden Foods Celtic Sea Salt
2 Tablespoons Eden Foods Olive Oil
1 cup soy milk
Instructions:
Mix the dry ingredients in a large bowl.
Combine the wet ingredients and mix into the dry
ingredients.
Stir dough to form a ball.
Knead for 3-5 minutes.
Cover the dough with plastic wrap and a damp towel and
proof for an hour.
Form balls into 18 balls.
Roll out on a floured surface or use a tortilla press.
Place on a heated- non- oiled skillet and cook on one
side for 30 seconds and flip. Cook on the other side
for 30 seconds or until dough is dry.
Remove and cover with a damp cloth to keep them
pliable.

2. Proofing Tips
Keep dough moist
• Dry dough will not rise. Cover your dough with a moist clean towel while
proofing
Warm dough rises faster
• If you plan to cook your dough the next day, set the dough in a
refrigerator and let it rise overnight
Make Your Oven a Proofing Oven
• To proof your dough faster, preheat your oven to the lowest temperature
and turn it off. Place your dough in a heat-proof bowl, cover it and let it
rise in the oven until doubled

3. Corn with Cotija and Lime
Ingredients:
8 ears of corn, shucked
½ cup melted unsalted butter or margarine
½ cup Veganaise
½ cup grated Cotija Cheese
1 Tablespoon Chili Powder
2 limes cut into wedges
Instructions:
• Heat a large skillet or grill over medium high
heat
• Cook the corn until hot and lightly charred all
over using tongs to turn it.
• Remove from heat and roll the ears of corn in
melted butter or margarine.
• Rub with Veganaise.
• Place the cotija cheese on a plate and mix in
the chili powder.
• Roll the ears of corn in the cotija/ chili
mixture to coat.
• Serve with a lime wedge.

4. Ingredients:
Taco Filling
2 Tablespoons Eden Selected Spanish Olive Oil
½ cup onion chopped
2 cloves garlic chopped
1 cup organic TVP (dry)
1 Tablespoon Chili Powder
½ Tablespoon Adobo Seasoning
1 teaspoon cumin
3 Tablespoon Organic Cilantro Chopped
1 teaspoon dried oregano
1 cups water
Instructions:
• Heat oil in a large pan over medium heat.
• Add the onion and garlic and cook until translucent.
• Add the TVP and mix well, cook for 2 minutes until
it begins toast.
• Add the chili powder, adobo seasoning, cumin,
cilantro and oregano.
• Mix well and cook for an additional minute.
• Add the water and stir in until completely absorbed.
• Remove from heat and serve.

5. Tomatillo Facts
• Tomatillos are high in
vitamin C which is essential
for immune support and
collagen production
• Tomatillos are rich in
potassium which are
essential for heart function
• They are also low in calories
and provide significant fiber
to the diet which supports
weight maintenance

6. Salsa Verde
Ingredients:
4 tomatillos (papery skin removed)
4 jalapenos
¼ cup cilantro
1 slice onion
¼ teaspoon Eden Foods Celtic Sea Salt
Instructions:
• Place pan on medium heat and add ¼
cup water.
• Let the pan dry and and continue to
cook the tomatillos and jalapenos
until charred.
• Once charred, remove from heat and
place tomatillos, jalapenos, onion
slice and cilantro into a blender.
• Puree for three minutes.
• Remove from blender and serve.

7. Soft Tacos
Ingredients:
12 Mama’s Multigrain Tortillas
1 Batch of Taco Filling
1 cup shredded lettuce or spinach
1 cup salsa verde or pico de gallo
1 cup cheese (optional)
1 cup plain greek yogurt
(optional)
Instructions:
Spoon prepared taco filling onto
the tortilla
Add desired toppings, fold in half
and serve.

8. Bonus Recipe: Pico de Gallo (Mild)
Ingredients:
5 medium sized tomatoes finely
diced
1 medium onion finely diced
1 bunch cilantro
Juice of one lime
1 teaspoon of Eden Foods Celtic Sea
Salt
½ teaspoon freshly ground black
pepper
Instructions:
Combine ingredients in a non-
reactive (glass or ceramic) bowl
and refrigerate for an hour

9. Papaya Facts
• Very low in calories and
contains no cholesterol
• Rich in phyto-nutrients,
minerals and vitamins
• One of the highest sources
of vitamin C which is great
for immune boosting
• Great source of Vitamin A
which is good for eye health
• High in B-complex,
potassium and calcium,
supports a healthy central
nervous system

10. Agua Fresca de Papaya
Ingredients:
5 cups ripe papaya peeled and cubed
3 cups water
4 Tablespoons Organic Agave Nectar
1 lime sliced
Ice
Instructions:
• Add the papaya, water and agave
nectar to the blender pitcher
• Blend on high for 2 minutes
• Pour into a pitcher of ice. Add
the lime slices and the agua
fresca
• Serve

11. Strawberries and Cream
Ingredients:
2 cups fresh organic strawberries hulled
1 Tablespoon Raw Sugar
1 -7.6 oz can of Media Crema (Mexican Table
Cream)*
½ cup heavy whipping cream*
1/3 cup organic light agave syrup
Instructions:
• Slice the strawberries into ¼ , sprinkle with
raw sugar cover and set aside
• In a mixing bowl beat the media crema,
heavy cream and agave nectar until it forms
soft peaks
• Spoon the berries into four bowls and spoon
the cream mixture over top of the berries.
* For vegans- substitute non- dairy whipped
topping with 1 teaspoon of vanilla extract or
powdered vanilla beans, plus ½ cup of non-
dairy milk